Your

Path for Wellness

ALCOHOL AND YOUR HEALTH

Taking a Healthy Approach to Drinking Alcohol


What Counts
as a Drink? A standard drink contains 14 grams or 0.6 fluid ounces of pure alcohol.
Knowing the number of standard drinks per container can help you to count your drinks more accurately,

pace yourself better, and stay within low-risk drinking levels. Keep in mind that low risk is not no risk.

y Type:
Standard Drink Sizes b
How Many Standard Drinks are in Drink
% Alcohol Standard Drink Size

Regular Beer
5%
12 fluid ounces
My Beverage?
Enter your chosen
Malt Liquor
7%
8-9 fluid ounces
drink into the free drink calculator
Table
W
ine
12%
5 fluid ounces
from the National Institute of Health
Cordial, Liquer, Aperitif
24%
2-3 fluid ounces
found here:
http://rethinkingdrinking.niaaa.nih.gov/
Brandy, Cognac
40%
1.5 fluid ounces

Distilled Spirits (80 Proof) 40%
1.5 fluid ounces



How Many Drinks
are in Common Containers? Although the standard drink guidelines are helpful in

managing your
alcohol intake, serving sizes at restaurants and bars are not always standardized.

Additionally, the alcohol content
of each type of beverage may vary. The table below outlines the standard

drink equivalents
of common beverage serving containers.
Regular Beer
Malt Liquor
Table Wine
Distilled Spirits

12 fl. oz.= 1
12 fl. oz.= 1
750 ml (regular wine Shot= 1

16 fl. oz.= 1 1/3
16 fl. oz.= 2
bottle)= 5
Mixed Drink= 1 or More
22 fl. oz.= 2
22 fl. oz.= 2
200 ml (half pint)= 4
40 fl. oz.= 3 1/3
40 fl. oz.= 4
75 ml (pint or bottle)= 8

750 ml (a fifth)= 17


Alcohol and
Weight Management Alcoholic beverages supply calories but few nutrients. Any empty
calorie foods
and beverages can contribute to unwanted weight gain. In your weight management or weight
loss efforts, assess your daily and weekly added calories contributed from alcoholic beverages.

Calories in Mixed Drinks:*
Calories in Wine, Beer, Liquor:*
Beverage
Size
Calories
Beverage
Size
Calories
Beer (Regular)
12 oz.
153
Martini (Traditional) 2.25 oz.
124
Beer (Light)
12 oz.
103
Martini (Extra Dry)
2.25 oz.
139
Mojito
6 oz.
143
Gin, Rum, Vodka,
1.5 oz.
97
Margarita
4 oz.
168
Whiskey, Tequila
Pia Colada
9 oz.
490
Brandy, Cognac
1.5 oz.
98
Manhattan
3.5 oz.
164
Liquers
1.5 oz.
165
Daiquiri
2 oz.
112
Red Wine
5 oz.
125
Whiskey Sour
3.5 oz.
160
White Wine
5 oz.
121
Cosmopolitan
2.75 oz.
146
Champagne
4 oz.
84

*Average
number of calories per drink



T (215) 764-9651 www.bkomplete.com
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Copyright, B.Komplete LLC

Your Path for Wellness

How Does Alcohol Affect Your Health? Alcohol affects more than just your liver health and body weight.


Excessive consumption
of alcohol may negatively affect your health in the following ways.

Mouth, Throat, and

High
B
lood
P
ressure
Diabetes

Esophageal Cancer

Heart Disease

Dementia

Breast, Liver, and

Colon Cancer

Stroke

Depression

Increased
Triglycerides

Digestive Problems

Anxiety

Pancreatitis

Thinking About Managing Your Alcohol Intake?
Managing your alcohol intake is a crucial step toward

weight loss or
weight management. There are many ways to reduce your drinking that wont limit your
current social life. Small changes can make a big difference!


Tips to Try:

Measure

and Count: Know the standard drink sizes. In a restaurant, consider asking a server not to
top
o
ff

a partially filled glass. At home, try measuring your drinks to avoid over-consumption.



Keep Track:
Use a journal, calendar, or the notepad on your cell phone to track how many drinks you

have in a week. At weeks end, review each day to pinpoint where you can reduce your consumption.


Plan ahead! Decide which days you plan to have a drink, and how many drinks you plan to
Set Goals:
yourself to those drinks.
have. Limit


Pace Yourself:
Have no more than one standard drink per hour. Between each drink, have a non-

alcoholic
s
eltzer
or a glass of water to pace yourself and ensure adequate hydration.



Dont Forget
to Eat: Food helps to slow the absorption of alcohol in your system. Be sure to eat

something before or during consumption of alcohol. Never drink on an empty stomach.



Find Alternatives:
Schedule activities with friends that dont include drinking. Take a walk, see a
show, or visit a farmers market.


Plan Your
No: The next time youre offered a drink that you hadnt planned for, decide how you will
say no. Youll be more likely to stick to your goals if you are prepared with a reason to decline.


For additional ideas to manage your alcohol intake, Visit http://rethinkingdrinking.niaaa.nih.gov/
and click on Thinking About a Change?
T (215) 764-9651 www.bkomplete.com b.komplete@gmail.com
Copyright, B.Komplete LLC